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DAY 3 of our STRONG 20 CHALLENGE: 20-Minute Abs and Booty Workout (and bonus: there are no repeats in this workout - you only do each move once!)! 🔥 This FUNCTIONAL STRENGTH workout specifically targets the muscles that provide stability for the whole body throughout your daily movements: the glutes and core! 🔥 ► This is DAY 3 of our Strong 20 Workout Challenge! Find all of our Strong in 20 Workouts in this playlist: 🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: 💜 Become a member of Team NML (for exclusive workouts, community accountability): ✨THE WORKOUT: 20-Minute Glutes and Abs Workout ✨ ► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10-20 lbs. Option to add a mini loop resistance band for an extra challenge! 👉My dumbbells (affiliate link): #a_aid=nourishmovelove 👉My mini loop bands (affiliate link): *Discount Code: NML 👉My oversized yoga mat is from Gorilla Mats (affiliate link): ?aff=5 *Discount Code: NourishMoveLove ► INSTRUCTIONS: It looks like this: ✔️ 15 Exercises ✔️ Timed Intervals (50 seconds of work, 10 seconds of rest) ✔️ NO REPEATS (only complete each exercise once) ►Workout Outline: 1️⃣ BLOCK ONE: SQUATS 1) Back Squat or Goblet Squat 2) Back Squat or Goblet Squat Alternating Side Leg Lift 3) Advanced Clamshell Side Plank Hold (25 seconds each) - RIGHT 4) Squat Alternating 2 Count Side Step 5) Side-to-Side Walking Squat Thruster 6) Advanced Clamshell Side Plank Hold (25 seconds each) - LEFT 2️⃣ BLOCK TWO: DEADLIFTS GLUTES HAMSTRINGS 1) Deadlift 2) Alternating Leg Kneel Ups (Prisoner Squat) into Goblet Squat 3) Alternating Leg Lowers 4) Staggered Deadlift - RIGHT 5) Single Leg Donkey Kick (heel to heaven) - RIGHT 6) Staggered Deadlift - LEFT 7) Single Leg Donkey Kick (heel to heaven) - LEFT 3️⃣ BLOCK THREE: MAT GLUTES ABS 1) Dumbbell Glute Bridge 2) Reverse Crunch Kick Out Bridge Single Arm Reach Back ►TIME STAMPS: 00:00 Workout Introduction 01:12 Warm Up 04:30 Block One: Squats 11:00 Block Two: Deadlifts Glutes Hamstrings 19:38 Block Three: Mat Glutes and Abs 22:40 Cool Down/Stretch ❤️ Find This Abs and Booty Workout on NML: ► Cue up your favorite music, press 'play', and let's knock it out! Here's my workout playlist: _________________________________________________________ 👖 LINDSEY WEARING (affiliate links): ► Base Pace Legging -- ► Classic Fit Cotton Blend Tshirt — ► Energy Bra - ►Strongfeel Strength Training Shoes — 👖 RACHEL WEARING (affiliate links): ► Wunder Train Legging -- ► Align Racerback Tank Top -- ► Energy Bra - ►Strongfeel Strength Training Shoes — _________________________________________________________ 👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: WEEK 1: ▪️Day 1: Legs and Back - ▪️DAY 2: Arms and Shoulders - ▪️DAY 3: Glutes and Abs - 📍You are here! ▪️DAY 4: Standing Core - ▪️DAY 5: Full Body Functional Strength - WEEK 2: ▪️DAY 6: Legs and Chest - ▪️DAY 7: Back and Arms - ▪️DAY 8: Thighs, Legs and Abs - ▪️DAY 9: Functional Core - ▪️DAY 10: Full Body Functional Training - _________________________________________________________ ►🤰Is this workout Pregnancy-Friendly? With modifications. Follow the modifier and sub bird dog for alternating leg lowers in Block 2. _________________________________________________________ 🚨SUBSCRIBE TO MY CHANNEL -- ►SUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)! ► Access ALL of my FREE 14-DAY 30-DAY WORKOUT CHALLENGES: ►FOLLOW On Instagram: #gluteworkout #absworkout #coreworkout
